Check out November’s newsletter featuring Maria McDonald.
Clean Pulls x3
4 sets @ 80%
“Wile E Coyote”
3 rounds
60 Double Unders (120 Singles)
30 Wall Balls
15 Deadlifts (245/175#/65%)
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Mobility
Warm up x1 plus kb swings…
Group mobility
Strength: clean pulls x3 (4reps): 35, 55, 65, 65
WOD:”Wile E Coyote”
-120 singles
-30 Wall balls #6
-15 deadlifts #75
Time: 17:23
Happy that one is over with!!!! Great job 6amers and great coaching Mario!
Great job Ginette, I think we share the same feelings about wallballs 🙂
Good Job Ginette!
Mobility
WU x 1 + 20KBS + 20 KB Deadlifts @35#
Group WU
Strength: Clean Pulls x3
4 sets @ 80%
85-105-105-105-105
“Wile E Coyote”
3 rounds
60 Double Unders (scaled to 120 Singles)
30 Wall Balls @14#
15 Deadlifts @105#
Time: 14:26
Great class Mario – good job everyone!
Great job Kelly…..fast and heavy!
Awesome picture Heidi and Marcel!
Great newsletter Maria 🙂
I agree on both counts 🙂
Lots and lots of mobility.
Strength: Clean Pulls x3
4 sets @ 80%
100#
“Wile E Coyote”
3 rounds
60 Double Unders
30 Wall Balls @14#
15 Deadlifts @ 150#
Time: 18:30
What a way to kick off Monday! Great job everyone. Thanks Mario!
NICE WORK Maria!
Good job buddy! And lovely newsletter…I heart ya!
What a great newsletter Maria…..you inspire me every day I see you at the gym!!!! 🙂
Great Job Maria! Heavy DL!! I really enjoyed reading your newsletter!
WUx1 20KBS & 20KB DL @ 45#
Strength: Clean Pulls x3
4 sets @ 80%
165#
“Wile E Coyote”
3 rounds
60 Double Unders (20 DU and 80 singles)
30 Wall Balls @20#
15 Deadlifts @ 245#
Time–> 18:26? Not sure as I did not right it down. Any one can confirm? Thanks
Great newsletter, way to go Maria!!
Good work 6 am’ers!
I think your time is right, you finished just seconds before me. I’m always inspired by your handwork! You bring it, everyday.
that’s “hard work “:)
C’est beau Gab!
LOVED the costumes Heidi and Marcel! Ghomeshi and his ‘consenting partner’ HAHA!
Great newsletter Maria – you are SO strong 🙂
Bah ha ha – I didn’t even see the CBC pin until you mentioned this. Too funny 🙂
Lab
Back Squats x3
135-225-245-265-280(match PR)-290(PR!)
Clean Pulls x3
135-185-215-215-215-215
WOD Rx’d
9:30
DU – 3-5 sets
WB – unbroken
DL – 6-5-4, 8-4-3, 8-4-3
Cashout
5k Row
21:45 (possibly a PR, can’t find old score)
WB Unbroken!? Good job Kevin..my gosh that’s fast!
That’s a lot of work. Great job on Rowin after!
Great job Kevin!
Strength: Clean Pulls x3
75-95-105-135#
“Wile E Coyote”
3 rounds
60 Double Unders (scaled to 120 singles)
30 Wall Balls @20#
15 Deadlifts @ 185#
Time: DNF (had 4 deadlifts remaining at the cap)
Thanks for coaching, Mario.
Great job Kevin!
Nice work Kevin!
Strength: Clean Pulls x3
80-80-80-80#
“Wile E Coyote”
3 rounds
60 Double Unders
30 Wall Balls @12#
15 Deadlifts @ 125#
Time: 16:58
So, I spent the whole weekend doing everything I am not supposed to do (eating crap, workouts with slightly injured body parts, not sleeping enough then sleeping too much, drinking ALL the alcohol) and I felt the weight of every single bad decision this morning.
However, PR for first ever WOD with no coffee in my system (No, I haven’t started making better choices, but somehow I forgot to drink any this morning. Weird.)
Great job Heather!
Love the newsletter Maria, especially your advice to someone who is new: “Don’t be shy, ask questions, and remember we were all new at one time. Give it your best each day and the rest will follow.”
You are an excellent ambassador for our gym and our sport…AND a very lovely person. 🙂
Thanks Jackie, I could say the exact same words about you.
WUx1 – 20kbs- 20kb deadlifts 45#
Strength: Clean Pulls x3
135-155-155-155-155#
“Wile E Coyote”
3 rounds
60 Double Unders
30 Wall Balls @20#
15 Deadlifts @ 190#
Time: 18:11
Mobility
WUx1 + 20 KBS + 20 KBDL
Group WU + Mobility
Strenght : Clean Pulls 4×3 @ 80% = 100#
WOD: “Wile E Coyote”
3 rounds
60 Double Unders
30 Wall Balls 14# 10′
15 Deadlifts @ 130#
Time: 14:57
Cashout: Figure 4
Great Class Blake! Awesome Job Nooners!
Nice work Steph!
A bit of lifting and running by myself between 8:30 & 12:00 classes…
Mob + WUx2
Back Squat 3-3-3-3-3-2-2-2 reps
250-255-265-275-285-295-300-305#
Shoulder Press 3-3-3-3-3-2-2-2 reps
115-117-120-125-130-132-137-140#
Clean & Jerk 3-3-3-3-3-2-2 reps
150-155-160-165-170-175-180#
Intervals – Run 3x800m, 4min rest
– 4:01
– 12:06 (4:05)
– 19:54 (3:48) ?!? Needed 2 rds to warm up apparently…
Testing out the methodology for competitive training. Being my own guinea pig is fun, minus runs in the cold. Four months ’til the Open… its going to be a long winter.
Lots of hard work Mario!
WU + Mob x1
20 KBS + 20 KB DL, 35#
Clean Pulls
4 Set x 3 Reps @ 80%
95-135-135-135#
WOD
Wile E. Coyote
3 Rounds
60 DU
30 WB, 20#
15 DL, 185#
16:46
Great job Morgan!
I’ve been trying to figure out who Marcel was dressed as….and then it finally hit me. The button clued me in.
Absolutely hilarious
Just read the Newsletter! Great job Maria
Thanks Tara!! Being short/small does not have to limit you at all. I now know that because of Crossfit. I always think of Bruce Lee 🙂 I think you can do anything you set your mind to, if you want it bad enough! And are you shorter than me? I don’t know 🙂
Nice job Tara!
Clean pulls – 4 sets of 3 @ 115.
WOD with 14# ball and lowered my DL weight to 135#, my back is having an issue..
Had the last set of deadlifts left at the 20min time cap. Happy with that, 90 wall balls in a wod is an accomplishment in itself for me…
Fun nooner, thanks Blake.
Nice work Amanda!
Please cancel my 4pm. I’m in a meeting.
Got it
Thx
I can”t log in to register….can you put in the 5 o’clock class?
Done!
I just got around to reading the newsletter, nice article Maria! Love the pics too!
“….the best gym with the best people!” – Love it!
Mob/ wu x1/ 20 kbs swing & 20 kbs dead lift #30
Group mob/ wu
Clean pulls
3 x 75/75/75/75
Wod: Wile E Coyote 20 min
3 rounds….
120 singles
30 wall balls #10
15 dead lifts #130
Time: 17.49
**Maria as well as the other trainer/coaches are great ambassadors to this sport. Makes for a very positive & motivating experience.
WOD
11:08 RX
My whole body hurts never forget to wu/mob before a wod.
mob wux1 +20 KBS +20 KB deadlift
group wu
clean pull
4 setx3rep
95-115-115-115
WOD Wile E Coyote
3 round
60 DU (120 single)
30 wall ball 16#
15 deadlift 135#
time 14:08
C’est beau Gilles!
Mobility
WU x 1 + 10KBS + 10 KB Deadlifts @ 20#
Strength: Clean Pulls x3
4 sets @ 80%
40, 50, 50, 50
“Wile E Coyote”
3 rounds
60 Double Unders (scaled to 120 Singles)
30 Wall Balls 6# @ 10′
15 Deadlifts 55#
Time: 17:24??? finish just after Ginette forgot to mark my time, stayed low with weight my lower back was really tight this morning
cash out – Figure 4 20 sec x 2
C’est beau Rachel!
WU × 1
20 KBS @ 30
20 KB DL @ 30
Strength: clean pulls
3×4 sets @ 65
WOD: Wile Coyote
3R
120 skips
30 wallballs @ 6lb (next time 8 lb)
15 DL @ 100
Time: 13:17
Love the pic Marcel and Heidi. Clever idea!
Wow that’s fast Jackie! Heavier wall ball next time for sure!
Great job Jackie…..fast!
Fast Time! Nice Work Jackie!
– Mob
– WUx1
– Group mob
Clean pulls x3:
135-135-135-135-135
WOD scaled to:
3 rounds of…
– 120 single unders
– 30 wall balls @ 20#
– 15 deadlifts @ 185# (6/5/4-6/5/4 then singles 3rd round… retrospect round 3 would have went better if I took an extra few seconds rest up front and kept the same rep scheme… Future Ryan take note!)
Good job. But what was your time? 🙂
lol 17:30 durr
I loled at your ‘twirling’ single unders 🙂 good job!!
Mobility
WU x 1
10KBS + 10 KB Deadlifts @ 35#
Strength: Clean Pulls x3
4 sets @ 80%
35, 55, 65, 80
“Wile E Coyote”
3 rounds
60 Double Unders
30 Wall Balls 10# @ 10′
15 Deadlifts 85#
Time 15:08?ish
Thankfully I am able to do double unders, so that helped!
I am just getting back into CrossFit after a year off so I am still trying to figure out my max weights and just what my shoulder will handle, and my cardio is not so great!
Thanks guys for all of your encouragement..
You did great on this WOD! So happy to have you with us at CFM!
Mobility
WU x 1
Group WU & mobility
Clean pulls @ 80%
4 sets of 3
105#
WOD
3 rounds
60 DU (120 singles)
30 wall balls (10#)
15 deadlifts (145#)
2 rds + 9 DL
Deadlifts were HEAVY….
Good Work Melissa!
Mob, wu x 1, 20 kbs @ 30#
clean pulls x3, 4 sets at 80%
Not quite sure what my 80% is yet so did : 55# to warm it up. then 65,75,75, 75
WOD: Wile E coyote
3 rounds of
60 double unders (I did 120 singles)
30 wall balls (I’m terrible at these so chose a low weight of 8# to work on the skill. Was still hard as heck lol)
15 deadlifts @ 85#
Time: 12:04
Great time Claire!
Very Fast Claire!! Nice Work
Wu A x 2 + 20kbs + 30 birthday burpees
Clean pulls @ 105#
Wod @ 165#
19:09
Great WOD!
Did the first 60 du unbroken so BIG PR!! Highest before was somewhere in the 40s so I’m pretty happy☺️☺️
Wallballs were great, I guess the running is starting to pay off in the wods so that’s reassuring and doing them in 6s was a terrific idea (thanks Terrilynn and Melissa for the tip!)
DLs in groups of 5 – used 165 but next time I’ll do it rx’d and hopefully still finish.
Great job everyone – good start to the week
You’re my idol. For all of this ☺️
Holy shit Heather. That’s impressive, nice work!
Wow – well done!
Thanks ladies – it was a great wod
Wow! Impressive all around 🙂
You are so Strong!! Great Job Heather!
Clean Pulls x3
4 sets @ 80%
85#
“Wile E Coyote”
3 rounds
60 Double Unders (120 Singles)
30 Wall Balls 10#
15 Deadlifts (245/175#/65%) 125#
Time: 13:53
Started with 12# WB but I think I got into my own head about the height. Air balled the first 5-7… Then broke and dropped to 10#. I just need to practice more.
Great class tonight 🙂 some good laughs!
Air balls = are you standing too close to the wall?
Maybe. Something’s wrong with my WB. I can get it up there but not consistently
Great time Vanessa!
Very Fast Time Vanessa!
Thanks! My goal was under 15min
Mob + Wup x 1 + 20 KBS @ 30lbs (use higher weight next time)
Group Mob
Strength – Clean pulls
4 sets of 3 reps at 80% (70lbs – felt light)
WOD: Wile E Coyote with 20 min time cap
3 rounds of
60 double unders
30 wallballs (1st round was 10lb at 10 feet, but went up to 12lb for last two rounds – it kicked my ass – thought the 2nd round was never going to end)
15 deadlifts @ 95lbs
Time = 17:5?
Thank you for the tips Chantal and for switching out my wallball weight for me. We have such great coaches at CFM 🙂
Next class I need to do 10 minutes of wallballs seeing as I kept swearing and saying how much I now hate wallballs. – Lesson learned
Haha! Well you didn’t say the ‘c’ word… No need for 10 mins but maybe do 10 in your warm up if you have time? 🙂
I plan on trying to incorproate this in to my warm-up as much as possible. Just have to buckle down and get to it. Thank you for the tip of trying to string two together – makes a big difference.
Cheers coach 🙂
WU x1 plus 20 KBS
Group mobility
Strength: clean pulls x3 (4reps) @ 175#
WOD:”Wile E Coyote”
-120 singles
-30 Wall balls #20
-15 deadlifts #225
Time: 16:38
broke up WBs in 5 as well as the DLs
Nice job!
Great Work Frank!!!
Nice newsletter Maria! I remember when you started and although you seemed natural right from the beginning, your progress is impressive… And mostly your own fault for being so hard working and consistant… Chapeau!!
Clean pulls 3 reps (85#) x 4
Wod with big wall ball (14#) @ 9″ and 105# for dl (started with 120# x 4 but my back didn’t enjoy…)
DUs were extremely broken…
18:06
Although the wod whipped my b… I really enjoyed it!
Merci Mario!
Thanks Natacha! Many, many times I would push to keep up with you :). You’re a great athlete!
C’est beau Natacha!
Mobility
Warm up x1 plus 20 kb swings…
Group mobility
Strength: clean pulls x3 (4reps): 53# KB one arm
WOD:”Wile E Coyote”
-120 singles
-30 Wall balls #14
-15 deadlifts #155
Time: 14:00
Cash Out….Yoga
Best cashout ever 🙂
Mobility
WU x 1
Group WU & mobility
Clean pulls @ 80%
4 sets of 3
105#
WOD
3 rounds
60 DU
30 wall balls (10#)
15 deadlifts (140#)
2 rds + 5 DL
WU x 1
Clean Pulls x 3 @ 75#
3 rounds:
60 DU’s….these went really well tonight
30 Wall Balls @ 10# at 10’….these really sucked. Such a mental struggle for me
15 Dead Lifts @ 125#
Time = 17:05
That was a really tough one. I felt every single beer that I drank Saturday night during the wall balls 🙁
Maria – great news letter. Your CrossFit stats are impressive!
Mob, wu x 1, 20 kbs @ 20#
clean pulls x3, 4 sets at 80%
35 #
WOD: Wile E coyote
3 rounds of
60 double unders (scaled to 120 singles)
30 wall balls 6#
15 deadlifts @ 35#
Time: 13:30
Mob + WU x1
30 Birthday Burpees 🙂
Clean Pulls x3, 4 sets at 80%
55#
WOD: Wile E coyote
3 rounds of
60 double unders
30 wall balls 8#
15 deadlifts @ 85#
Time: 17:00
Thanks Mario!